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This is Coach. My coach, my mentor… Greg Glassman. He’s the guy who started this whole thing we call CrossFit some 30 years ago. I owe him a debt of gratitude for his dedication, vision, inspiration, and commitment to the CrossFit movement – he made it easy for me to get inspired, believe, and participate, way back before anyone knew anything about CrossFit (we were, officially, the 10th Affiliate)! And, if you’re participating along with us – in Los Angeles or on-line, whether you knew it or not, if it weren’t for “Coach”, this awesome thing you do, this community to which you belong, might never have been. Thank you, Coach for creating CrossFit and for nurturing it along, allowing it to grow organically, building through community and participation!

Check out the PHOTOS FROM THE GRAND OPENING. Thanks to Karen Sharkey for her photographic works of art!

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Today’s Workout

“Fight Gone HEAVY…and TABATA”

In this version of “FGB,” scale the weight up! …and do it in Tabata intervals.

Class A – 95# sdlhp & push press, 24” box jump, 20# wall ball to 11.5′ target
Class B – 75# sdlhp & push press, 24” box jump, 16# wall ball
Class C – 55# sdlhp & push press, 20” box jump or step up, 10# wall ball
Class D – 45# sdlhp & push press, 20” box jump or step up, 10# wall ball

Two rounds of:
Sumo deadlift high-pull
Box Jump: 20″ box

In this workout you spend 2 minutes at each station — this two minutes is broken into 4 Tabata intervals of 20 seconds work followed by 10 seconds rest. On the call of “rotate”, the athletes must move to next station immediately for best score. One round consists of 2 minutes on each of the 5 exercise stations, for a total of 10 minutes. There is no additional rest between rounds. The entire workout is 2 rounds, or exactly 20 minutes long. One point is given for each rep, except on the rower where each calorie is one point. Your score is the total number of points earned on all exercises.



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